Yummy Paleo Stuffed Peppers – http://www.primal-palate.com/2010/08/spicy-stuffed-peppers.html
Congratulations, you have almost completed your 30 days of your Paleo experience. I will be in the gym from 11:00am to 11:30am on Saturday, February 4th to retest your measurements. The Christine benchmark workout and max weighted chinups will be retested within the next week. Please contact Deanna@crossfitzone.ca to set up a time.
If you did the workout on Tuesday, you can use your score for the weighted pullups, but we will be using the body weight that we record on Saturday.
What did you learn in the month of January?
Will you be continuing the Paleo diet/ the zone you chose? Explain
What results did you notice from the lifestyle changes?
What did you find was the hardest? Easiest?
Today’s Workout:
Buy In – 20 double unders, 15 jump squats, 10 burpees
WOD –
A – “Burning Ring of Fire”
21-15-9 reps for time:
- ring dips
- box jumps 20″/24″
Rest 5 minutes between workouts. If done in heats, stagger start times
B) “BJ Heaven”
On the minute for 7 minutes:
20 box jumps 20″/24″
*** Score each part separately, part 2 = total reps***
Zone 3 – RX dips scaled to 12-9-6 reps
Zone 2 – Scale to assisted dips
Zone 1 – Scale dips to pushups and box height as needeed
Cash Out – MWOD
- Calf stretch against wall (straight leg and bent)
- Roll out triceps with lacrosse ball while extending your forearm
- Stretch shoulders with rubber band
The Crossfit Games Open is now live for registration!
I came across this from the crossfit games sites rule book, it's $20 to register for the Open
It went up from last year
I'm in, but they never asked for any $$
I am disappointed that I am taking today off as this workout is another gem,
I'm pretty happy with my paleo experience and will be continuing to stay away from grains and processed foods, but I'll be reintroducing yogurt because I missed it and because the probiotics are good for me. I also won't worry too much about small amounts of sugar or alcohol or the occasional cheat meal when eating away from home.
I didn't see many of the expected results from doing paleo – I did not experience any change in clarity of thought or abundance of energy (and recent metcons have left me gasping for air), however, I believe it's important to eat clean even if I didn't see those gains that I'd hoped for. Besides, I steadily lost a few pounds a week, my skin is healthier and I'm not always thinking about when I can have my next snack, so there definitely were some positives.
I had thought breakfast would be the hardest, but for me it ended up being the easiest. I don't mind repetition of foods I like, so I had a veggie omelet and turkey sausage most mornings. Similarly, I worried about what I would bring to work for lunches and snacks, but I brought a coconut milk smoothie to work everyday and a small salad and that's been quite sustaining; I often only eat my salad because I figure I should have the veggies, rather than because I'm actually hungry.
The best parts of this month have been the various recipes we've tried out – turkey blueberry sausage patties: http://cosmopolitanprimalgirl.wordpress.com/2010/… and rack of lamb: http://nomnompaleo.com/post/2695072259/quick-simp… being two of our favourites. My coconut milk smoothie (1/3 can of coconut milk, 1tbs of almond butter, big handful of fresh spinach, half a banana) will also continue to be a staple.
Great review Wendy… how does the spinach work in the smoothie? Do you taste it much? I'm terrible at eating veggies and hate spinach but if I can't taste it …
The smoothie has a very mild flavour; if I had to name a dominant ingredient I'd say banana, but it's not that strong either. You'd have to put a LOT of spinach in to taste it; one of the first times we made the smoothie, Chris filled the blender to the top with spinach – that was too much. But for a large handful, the flavour will just disappear. We've thrown left over steamed veggies from the night before in too (broccoli, leaks) and the flavour was still banana-y. The smoothie does end up looking green though; you get used to it, but it's kind of weird at first.
Cam, I am a vitamix master at hiding vegetables flavour in smoothies. They key is really just to use fruit with stronger flavour. Like pineapple, banana, mango, etc. A good blender is worth its weight in gold, mainly to get all of the chunks out.